8 Ways to Avoid Burnout at Work

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Recognizing and overcoming overwhelm

I recently texted my husband and asked how his day was going. He responded with a quick tidbit about being out in the field and then reciprocated the question. In a moment of complete honesty, I answered, “I am burnt out.”

I think he thought I was making a joke because we had stayed up late the night before watching a movie. But I wasn’t talking about a lack of sleep. I definitely feel like I could use more sleep, no doubt. Yet, this was more than just physical exhaustion. It was mental and emotional exhaustion, too.

I’m not the type of person that likes to admit this often. I guess I feel like it makes me sound weak. I tend to internalize my emotions, so to everyone else, I seem fine. Yet on the inside, I’m tearing myself apart.

Little things can build up quickly. Multiple projects at work that need attention at the same time. Family stuff. Friend stuff. I always feel like I can be doing a million more things. Lately, my to-do list only seems to get longer, never shorter.

And it’s weighing on me. The more I let build up inside, the more I can’t sleep at night. The more grumpy I am to coworkers, family and friends. And then the more guilty I feel for not being a better person.

I often need to remind myself that I can only do so much. There are only so many hours in a day. There is only so much brain power my mind can produce. I need to let some things go, and I need to be okay with giving myself a break. A break, now that sounds lovely.

So, instead of internalizing my emotions, I’m going to start taking action. Since I realize it’s a problem, I need to figure out a solution, and the answer really isn’t that difficult. When I sit down to think about it, there are plenty of ways for me to cope with feeling overwhelmed.

Tips for avoiding burnout

Here are some tips for picking yourself up when you start to feel burnt out:

1. Ask for help

If you’re at work and you’re feeling overwhelmed, definitely let someone know.  Tell your boss you need to reevaluate your workload. If you’re a supervisor, figure out what you can delegate to your team. If you’re having trouble finding someone to turn to, go to HR. They are there to help and guide you. Don’t be ashamed for asking for help. Reaching out when you need assistance is actually the smart thing to do.

2. Get organized

Sometimes we get so wrapped up in our daily work that our workspace is a mess. Or we have a cluttered inbox and 50 unread messages. Set aside time every morning to organize your workspace, your emails and your to-do list (more on that below). By starting fresh and organized, you’ll feel better about the day ahead and you’ll spend less time looking for things in the clutter.

3. Select 3 goals for the day

I have a bad habit of creating a do-to list in the morning that goes on and on. By the time I write down task #15, I’m so overwhelmed that I can’t figure out where to start. But three goals are manageable. Select your top three priorities and work to get those done. If you finish early, start on the next three. Small, manageable steps is key.

4. Take a break

How often do you sit down at your desk at 9am and then look at the clock and it’s already 1pm? You haven’t moved, peed or eaten anything in four hours!  That’s not healthy, seriously. I like to get up often and move around. I have trouble sitting still, so taking short breaks to get up and stretch help me to refocus. E

5. Eat lunch

And I mean, actually take a lunch. Even if it’s a 20 minute break, take your food and walk away from your desk. Bring a book to read when you’re done eating or pack sneakers so you can take a walk. But actually moving away from your desk and computer can recharge your batteries like nothing else.

6. Celebrate your accomplishments

Do you power through projects, complete them to the best of your abilities and then immediately move on to the next one? Why don’t we ever stop to congratulate ourselves on a job well done? It’s really difficult to keep moving forward when you never stop to look at how much you’ve accomplished. Set time aside at least once a week to look back and celebrate your wins for the week.

7. Leave work on time

Sometimes, we feel so compelled to finish a project that we stay late. It’s one thing if you are working on a super tight deadline, once in awhile. But staying past your regular hours is a surefire way to quickly burn out. Wrap up your work in a good spot, pack your things and leave the office. Everything will be there waiting for you in the morning, and you’ll have a fresh day ahead of you and a hot cup of coffee.

8. Take a day off

I’m guilty of not giving myself enough time off. But sometimes, we just need a day to ourselves. Whether it’s just to sleep in and be a bum for a day, to get things done at home or to go out and have fun, days off are deserved and needed. When you feel you are at a point of burnout, find a time when you can leave the office behind and unwind. Your work will still be there when you come back.

Final Thoughts

We all have points in our careers where we start to feel overwhelmed, but when you get to the point of burning out, it’s time to reevaluate what you’re doing. Instead of getting to that point, I hope you take the tips above and refocus how you view work. I know I had to learn the hard way, but I hope you don’t have to get to that point.

What are some ways that you deal with stress at work? I’d love to hear your tips in the comments below.